This healthy cauliflower fried rice comes together in about 15 minutes in one skillet for a quick and easy low-carb meal. It’s packed with flavor and tastes better than take-out!
Whenever you’re in a time crunch and are looking for a super quick dinner recipe to make that’s healthy and low-carb, this cauliflower fried rice recipe is for you!
As many of you already know, I’ve been following the the FASTer Way to Fat Loss program (you can read my FASTer Way to Fat Loss review if you’re interested in checking it out) for over a year now and have been loving it. There are days where you follow a low carb diet and this cauliflower fried rice has definitely become a favorite of mine for dinner on those days. My egg roll in a bowl is another go-to recipe for low carb days.
Since this dish is low in calories and carbs I like to pair it with some more protein to ensure I reach my daily protein goals. I really love making my air fryer shrimp or air fryer salmon while this dish cooks up, but chicken would also be delicious. My air fryer chicken cutlets recipe would be a great, quick and easy chicken option.
Why You’ll Love This Recipe
- Quick and easy – From start to finish, this recipe takes less than 20 minutes to whip up. And you only need one skillet!
- Healthy and low-carb – Swapping regular rice for cauliflower rice makes this dish a nutrient-packed, low-carb option without sacrificing any flavor.
- Customizable – You can easily add your favorite protein or veggies to make it your own.
- Better than takeout – You get all the flavors of your favorite fried rice, but it’s much healthier for you!
Ingredients Needed
- cauliflower rice – the star of the show! You can make your own by pulsing cauliflower florets in a food processor or use pre-riced cauliflower for convenience.
- eggs – adds protein and gives the dish that classic fried rice texture.
- sesame oil – a must for that nutty, toasted flavor fried rice is known for.
- yellow onion – adds a savory base to the dish.
- garlic and ginger – fresh is best for maximum flavor. These aromatics take this dish to the next level!
- green onions – the whites are sautéed with the other veggies, while the greens add a fresh garnish at the end.
- frozen mixed veggies – a convenient way to include peas, carrots, and corn. No chopping required!
- soy sauce or tamari – brings salty, umami goodness to the dish. Either work, but tamari is great for a gluten free option.
- red pepper flakes – optional, but perfect if you like a little heat.
- toppings – garnish with sesame seeds, chili crisp, or sriracha for added flavor and crunch.
Substitutions
- Sesame oil: You can use avocado oil, olive oil, or coconut oil if you don’t have sesame oil on hand, but keep in mind that sesame oil gives the dish its signature flavor.
- Soy sauce or tamari: Swap with coconut aminos for a soy-free option. It’s slightly sweeter but still works beautifully in this recipe.
- Frozen mixed veggies: Use any veggies you have on hand! Diced zucchini, bell peppers, broccoli, or mushrooms would all be delicious.
- Toppings: Not a fan of sriracha or chili crisp? Top with crushed peanuts, cashews, or a drizzle of your favorite hot sauce instead.
How to Make Cauliflower Fried Rice
Step 1: Add your cauliflower florets to a food processor. Pulse until it resembles rice-sized pieces.
Step 2: In a small bowl, whisk eggs with salt and pepper.
Step 3: Heat sesame oil in a wok or large skillet over medium-high heat. Add diced onions, garlic, and the white parts of the green onions. Sauté for about 1 minute.
Step 4: Add the riced cauliflower, mixed veggies, and soy sauce to the skillet. Stir constantly for 3-4 minutes until everything is heated through.
Step 5: Create a well in the center of the skillet and pour in the whisked eggs. Stir fry until the eggs are fully cooked and incorporated into the veggies.
Step 6: Remove from heat, mix in the green onion tops, and serve warm with your favorite toppings like sesame seeds, chili crisp, or sriracha. Enjoy!
Brittany’s Tips
- Prep everything first: This recipe comes together quickly, so have all your ingredients prepped and ready before you start cooking. Chop your veggies, whisk the eggs, and measure out your sauces ahead of time.
- Use day-old cauliflower rice: If you’re making your own cauliflower rice, prepping it a day in advance and storing it in the fridge can help it absorb less moisture during cooking, leading to better texture.
Storing Leftovers
Refrigerator: Store leftovers in an airtight container in the fridge for up to 3 days. It’s great for meal prep!
Reheating: Reheat in a skillet over medium heat, adding a splash of soy sauce or a little oil to refresh the flavors. Alternatively, you can reheat in the microwave in 30-second increments, stirring in between.
Frequently Asked Questions
Absolutely! Store-bought cauliflower rice works perfectly and saves you time. Just make sure to pat it dry if it seems watery.
Yes, simply omit the eggs or replace them with a vegan egg substitute like a tofu scramble for added texture.
If your cauliflower rice is too moist, try patting it dry with a paper towel before cooking. You can also cook it for an extra minute or two in the skillet to help evaporate any excess moisture.
Yes! As long as you skip the corn in the mixed veggies or use a low-carb blend, this dish is keto-friendly.
More Dinner Recipes to Try
Be sure to check out the full collection of healthy dinner recipes on EBF!
If you enjoyed this recipe, please consider leaving a star rating and let me know how it went in the comments below.
- 2 large eggs
- 1 Tablespoon sesame oil
- ½ cup diced yellow onion
- 3 cloves garlic, minced
- 1 Tablespoon fresh ginger, minced
- 4 green onions, chopped, whites and greens separated
- ¼ teaspoon red pepper flakes
- 1 small-medium head cauliflower, or 4 ½ cups cauliflower rice
- 2 cups frozen mixed veggies, peas, corn and carrots
- ¼ cup low-sodium soy sauce or tamari
- salt and pepper, to taste
- sesame seeds, crushed red pepper, chili crisp or sriracha, for serving
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Add cauliflower to the bowl of a food processor and pulse until broken into rice-size pieces.
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Whisk eggs together in a bowl and season with salt and pepper.
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Heat a wok or large skillet over medium-high heat. Add in 1 tablespoon sesame oil. Once hot, add onions, garlic and white parts of the green onions and cook, stirring occasionally for about 1 minute.
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Add riced cauliflower, mixed veggies and soy sauce to the wok and cook, stirring constantly for about 3-4 minutes.
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Make a well in the middle of the veggies and pour in the eggs. Stir fry until eggs are cooked through. Taste and add more soy sauce, if desired.
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Remove from the heat and mix in the green onions. Serve warm, topped with sesame seeds and crushed red pepper, chili crisp or sriracha if desired.
- You can buy pre-chopped cauliflower rice if you don’t own a food processor. This also helps reduce clean up time.
- If you want to add a protein to this, I recommend adding shrimp. Simply cook the shrimp in a separate pan with al little oil, salt and pepper and serve it over the cauliflower fried rice for a full meal.
Serving: 1/4 of recipe | Calories: 206kcal | Carbohydrates: 19g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 103mg | Sodium: 687mg | Potassium: 222mg | Fiber: 5g | Sugar: 7g
Nutrition information is automatically calculated, so should only be used as an approximation.
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